Thursday 12.11.2026
Fitness:
A. Gymnastics Week 18: Open session. 20 minutes to practise something of your choice.
B. 2 x 9 min AMRAPS (1 min between)
*Complete the allocated hold at the designated time. If you have to break up the hold complete 5 down ups and then finish the rest when able.
0:00 - 20 sec Chin over Bar Hold
3:00 - 20 sec S LegTuck Hang (e side)
6:00 - 40 sec Handstand Hold
AMRAP (continue where you left off after the first round)
30/24 Calorie Bike Erg
1 Rope Climb
30 Russian KB Swings (24/16kg)
30/24 Calorie Ski Erg
1 Rope Climb
Performance:
A. See Conditioning (Use this time to warm up/practise Part B movements)
B. 19 min AMRAP for quality
1 Legless Rope Climb
2 Strict Muscle Ups
3 Strict Deficit HSPU (deep as possible UB or the board to do Unbroken)
4 Strict L-Pull Ups
5m Obstacle Handstand Walk (or Ramp)
*Just go normal walk if 5m is tough/inconsistent
Comp Class:
A. POLP Bench Press
B. TTT Throwdown #364
40/32 Cal Echo Bike
30 Bar Muscle Ups
20 Power Clean & Jerks (82.5/55kg)
*18 min cap / demo athlete got 5.53
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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